Tips and diet for clear skin

Achieving clear skin is one of the most sought-after goals today. Millions spend hours in front of the mirror every day, checking for imperfections in an effort to keep that elusive spotless skin elusive. The problem is that they are looking in the wrong direction when it comes to improving their skin. Unlike what most would believe, your diet can significantly improve your skin health, and in most cases completely cure acne.

Skin is an organ that is always exposed to air, dust, germs, and UV radiation, so it has to work hard to protect itself. Special mechanisms of the skin allow it to repair damage and stay healthy, but sometimes these mechanisms get damaged or overwhelmed with all the exposure they receive day after day. This makes our skin get easily irritated, get spots or suffer from other problems. Along with our skin care routine, we should introduce additional changes to our lifestyle. Recent research shows that various dietary factors can significantly affect your skin condition, and the food we eat can also produce an imbalance in our bodies, leading to various skin problems, including acne. Taking care of your diet and eating healthy foods can significantly improve your skin health as well as completely cure acne. Achieving the balance inside your body is the right way to improve your health and achieve clear skin.

What causes acne

There are several types of acne that vary depending on the severity, the most common form of which is known as acne vulgaris. While the exact reason for acne is unknown, it's believed to be caused by hormonal imbalances, bacterias in the pores and the oil glands of the skin, excessive cosmetics use, poor diet, accumulated toxins within the body, genetics, or reduced immune system function. The problem is often followed by various other reasons, such as stress, environmental, and climate factor. All of these factors can cause acne breakouts and affect the skin. Acne severity and the level of skin inflammation depends on taking proper care of your skin earlier as possible, and solving the problem during several weeks with a healthy diet and eating healthy foods.

Eliminate accumulated toxins within the body

Before we start with adding nutrition to your body, let's start with eliminating toxins.

It is well known that gut health is connected to all sorts of health problems. It affects the whole digestive system, metabolism, and it's important to your health that you keep it free of pathogens.

But gut health is also connected to your skin, and it's where your body's excretory systems dump toxins. The toxins get accumulated inside your gastrointestinal tract and eventually, through the blood, end up all over the body. The most important is going to the toilet as often as possible, ideally every day. If you clean your bowel on a regular basis, you can eliminate most of the skin problems. Second important thing is to rid of unhealthy bacterias from your gut. There are two things that are essential: eat some fiber-rich foods every day (such as 2-3 spoons of wheat bran) and introduce foods rich in good lactobacillus bacteria (such as yogurt).

Keep your liver clean

The liver also filters our blood, and it filters out toxins. If our liver is overburdened, our skin will show it. If the liver can't keep up with all the toxins in our blood, so it will eventually "dump" them through the skin. Our skin will, in turn, become inflamed.

There are ways we can support the liver's detoxification processes. Chlorophyll, for example, is a nutrient found in green vegetables, leafy greens, and green tea, a pigment that gives these foods natural deep green color. Some studies suggest it might help the liver detoxify. It also contains a lot of vitamin K which is proven to keep blood vessels in good shape and provides skin with good blood circulation which is very important for skin health and preventing aging. The western diet contains certain foods you want to avoid such as junk food, highly processed foods, french fries, and white bread. Reduce on minimum or completely avoid sugary drinks and soda will help the liver a lot.

Cut off sugars to keep your insulin level low

The most recent studies show that high glycemic index foods (sugars) can cause inflammation inside the body, especially blood vessels, including small skin capillaries and pores. The mechanism of working isn't yet completely understood, but the root of the problem is the high insulin level. Insulin is the hormone that our body produces when a higher level of sugar is present in the blood, after eating something sweet and sugary.

This natural mechanism is for decades taken as normal, and old school nutritious were advising often meals to keep blood sugar levels high during the day, keeping energy level high. But new discoveries have shown that keeping blood sugar levels high will keep insulin levels high, causing inflammation and less energy. In addition to the skin, our brain suffers too. Because a high level of insulin causes inflammation in the brain (also known as brain fog) as well and also draws sugar into all cells of the body so that the brain itself eventually lacks sugar.

Pro tip: eliminate all foods from your diet that contain sugars and carbohydrates. That includes especially white bread, sweets, chocolate, cookies, soda, and sugary drinks. Instead, rely on the saturated fat in your diet, omega 3 fatty acids, protein-rich foods, green leafy vegetables, and fruits. More about that is in the article on the Keto diet.

Vitamins and antioxidants, inevitably important

One of the most important things in the diet, which leads us to overall health as well as the health of the skin, is the introduction of natural foods rich in vitamins, minerals, and antioxidants. These not only protect skin from the most serious diseases such as skin cancer, improve collagen production, but they also gonna help you achieve glowing skin, and give you that special bright skin tone, and many more of the skin benefits.

While minerals are more resistant to high temperatures, it is important to understand that foods that have been heat-treated and cooked contain very few, or no vitamins at all. Therefore, we must have fresh fruit in our diet, which is the best source of vitamins and antioxidants. As a rule, vitamins are at the same time antioxidants or help antioxidants along to protect our body, immunity, and DNA from the harmful effects of free radicals and aging.

In addition to the important effect of raising the level of our health, vitamins and antioxidants will help our immunity to maintain a healthy saprophytic flora and balance on the surface of the facial skin, which will eventually calm down and recover. One of the most important vitamins for facial skin cells is vitamin A, also known as retinol. As a supplement, it is available in many forms as pro-vitamin beta carotene or vitamin A isolated from fish oil. In many cases, it is also prescribed as a remedy for acne, where it can be used both orally and through topical creams. In addition, vitamin E, vitamin C, biotin, zinc, vitamin B5 are important, which can significantly increase the quality of the skin.

Vitamin C has a special role in the body, because it is so beneficial, and significantly improves our capacity to fight free radicals and aging, and it is recommended to devote special attention to be adequately replenished every day because it has a short breakdown cycle in the body. If you are not in a position to daily eat enough fresh fruits, it is advised to use Vitamin C supplementation.

Pro tip: introduce high antioxidant foods in your diet, such as barriers, strawberries, kiwi, and citrus. You can combine several types of fruits with bananas and nuts, and mix them into a smoothie. You can add leafy green vegetables, yogurt, and whey protein into the mix, as a most powerful antioxidant and nutritious bomb!

Fatty acids are a great substitution for sugars

Essential fatty acids, such as omega 3 fatty acids, olive oil, and the Mediterranean style diet (known for its antioxidant properties) rich in oily seafood and cheese, can be a great direction in your dietary plan. It won't only help you lose weight and correct your body mass index, it will provide you with the finest amino acids that contain these food groups. The benefits of the omega 3 fatty acids (found in sea fish) for the overall health are so many, and they can truly have an intoxicating effect on the body. This kind of diet affects positively your brain, cardiovascular system, reduces inflammation (which we want when we are heaving acne breakouts), and reduce wrinkles and fine lines.

Proteins are the most important for regeneration

Proteins are perhaps even the most important food in the diet. The human body consists for the most part of proteins, and they are the basic building blocks of our cells. Proteins have a beneficial effect on the body and, in any case of metabolic disorder or disease, act as a medicine. The basic components of protein are amino acids, of which each individual amino acid has an important role in the body and its particular beneficial effect. Certain amino acids are prescribed as a medicine for immunity. It is recommended to eliminate carbohydrates as much as possible and include more protein in the diet. In this way, our body will keep insulin levels low and, on the other hand, we will get all the highest quality building blocks for the regeneration of our cells, and which is especially important for the production of collagen, a special type of supporting protein that builds connective and soft tissue in our body, which prevents aging, loose skin, fine lines, and wrinkles. Here we note that our skin consists of cells that regenerate very quickly, so it is extremely important to intake proteins every day to ensure continuous regeneration of our skin.

Carbohydrates are slow killers

Some experts think that at times when our insulin is high (when we eat a lot of carbohydrates, sugar, and sweets, sugary drinks, but also flour products) our body ages the most. Not only does high insulin cause inflammation, but this effect also produces a whole series of chain reactions and the harmful effects of free radicals that our immune system must repair.

A particularly huge negative effect is reflected in permanent damage to blood vessels, including arteriosclerosis, which can lead to blood clots, strokes, and heart attacks. Therefore, we will help our body the most if we completely eliminate carbohydrates and switch to a sugar-free diet, ideally Keto diet.

This transition can be uncomfortable and requires both a change in attitude and a long-term commitment. But the benefit is huge. Foods that have a high glycemic index and contain a lot of refined carbohydrates such as white bread and pizza can be replaced with sweet potatoes, whole grains, nuts (such as peanuts, almonds, walnuts), and if we have to complete a meal we can switch to whole unprocessed brown rice. What is especially harmful to the organism is white bread which creates a blockage in our intestines like glue, and closes our small intestine, which cannot completely absorb precious nutrients. If we eliminate carbohydrates and other foods from this category, our body will be deficient in sugar for a few days only and we will have a feeling of weakness. But soon our body will feel a significant improvement and will soon switch to so-called keto molecules from which it will take energy to function. This process is called ketosis and takes about a week to occur. But once the insulin balance is achieved, we will enjoy eating lower glycemic index foods, and it will certainly prevent acne and have a precious effect to maintain healthy skin, and our mental abilities.

What about milk and dairy products

Consumption of milk and other dairy products as well as milk products such as yogurt, skim milk, whey, and whey protein (the most important supplement in sports and bodybuilding), has a beneficial effect on the body and needs to be included in the diet. Milk is also a good choice of saturated fat, which is extremely healthy and positive for the body. Saturated fats are sometimes confusing, because many diseases, especially of blood vessels, are attributed to fats. But the answer is that saturated fats are healthy, and are not to blame for these disorders, but a diet rich in carbohydrates which results in high insulin. Dairy products also contain calcium, which is very important for the body, but they are also an important source of good lactobacilli bacteria, which has a beneficial effect on our intestines and is a crucial factor in our immunity.

Milk consumption is often ironically associated with calcium loss because it is believed that milk causes acidity in the body. However, the acidity of the organism is the main consequence of other factors, such as the lack of green vegetables in the diet. Of course, everything is a matter of individual nutrition and listening to our organism, what it likes. It is desirable to consume these products in the daily diet and we can freely consume milk, except in the case of lactose intolerance, as well as some other allergic conditions, and conditions of hypersensitivity, in which it is desirable to eliminate milk and dairy products. Probably the most significant benefit of dairy products is calcium, which should be constantly incorporated into the bones throughout life, especially as we age because calcium is very difficult to replenish. If we decide to throw out diary products, then we need a regular calcium replacement through vegetables, and also supplements.

Avoid touching your face

Every time we touch the face with our hands, we apply bacteria and various other microorganisms to the skin. Strange as it may sound, these bacteria will activate the immune processes in our pores and oil glands, inflammation and the appearance of acne. If you have had the habit of touching your face often so far, try to avoid it as much as you can, if the possible change that habit completely. Over time, you will notice a significant improvement on your face and those new pimples will slowly disappear without recurring.

Don't overwash your face

Also, if we wash our face excessively, especially with soap, we could develop a dry skin condition, and temporarily eliminate the protective saprophytic layer of bacteria on our face. This has the consequence that much more aggressive bacteria will have an advantage, and they start to multiply aggressively, which will soon lead to inflammation and a counter effect.

Use a natural mask

Use a mask made of clay and other natural ingredients such as fruit juice to maintain the health of your skin and to maintain smooth skin. Just make sure that you do not apply it too often because it can cause dry skin. You can also use clay dust as a powder in situations where you feel that acne breakouts will appear because it can prevent inflammation and gently close the pores so that they would not be affected by bad environmental influences. In that case, it will or will gradually dissolve in the natural envelope of the fat layer, located on the surface of the skin, and provide nutrients. Clay minerals have a positive effect on the skin and have the power of deep cleansing of pores.

You can also use other types of masks that you prepare at home from the ingredients that are in your household. These are usually parts of fruit, fruit juice, and you can also use whey and yogurt protein. The smoothie you prepare with fruit (as a part of your daily intake of vitamins and antioxidants) can be an ideal face mask because everything that is positive for your body is also positive for your skin if applied directly. You have to keep in mind that the vitamins contained in such homemade masks will not be so effectively absorbed because all the elements need carrier molecules, which must be smaller than the skin structures and highly penetrating with their action. We can find these elements only in quality creams and serums, and our home remedy cannot replace such products, which are desirable to use as part of the daily skin care routine, to maintain optimal anti-aging properties and good skin health.

Sun is good for your health and skin, but can be harmful too

The sun is the source of life on earth and plays an extremely important role in human health. Not only does it enrich us with health benefits, vitamin D, which plays an essential role in calcium absorption and immune function. It boosts your mood by increasing serotonin, a hormone that makes us feel good. Also, the Sun increases our state of awareness and ability to focus. The sun has an antimicrobial effect and enhances resistance to infections. There is also a link between sunlight and pain relief. The sun also has a hidden lesser-known effect on circulation, where it allows red blood cells to become negatively electrified (also spread evenly due to the same charge). They create a weak magnetic field around the capillaries caused by their flow, producing the formation of nitric oxide, which pulsates and stimulates smooth capillary flow.

The sun can improve skin function, and has beneficial effects because its infrared waves bring energy to the cells and function, stimulating the work of cellular mitochondria. This makes cells work better and perform their functions and the body. It allows the body to self-heal. Having more energy, cells can re-activate their DNA functions (which become passive as we age), and make us feel youthful again. 

The sun, unfortunately, also has a very harmful effect, because it can cause skin cancers. Too much sun exposure, especially between hours 9 and 15, causes too accumulated UV energy in the layers of the skin, which penetrate deep and cause harsh cell destruction and free radical damage. Not only do we get severe burns, but cell DNA can also be damaged which can lead to cell mutations, tumors, and skin cancers.

Avoid strong sunlight whenever possible. But if you already have to be in the strong sun (because of a profession), it is necessary to use a cream with a protective factor. We recommend a minimum of SPF 15, but if you are fair-skinned feel free to take a factor of SPF  50! The cream needs to be applied again on the face, arms, and shoulders, and on the body where is exposed, every hour.

At a time when the sun is weak, in the morning and in the evening, you can sunbathe as much as you want, which will mean a lot to your skin and health.

CREAMS

skin care

beautiful skin

SUPLEMENTS

fight free radicals

skin elasticity

eat affect

CONCLUSION

provide medical advice

selected dietary factors

Consult board certified dermatologist